This breakfast menu is for a female endomorph body type, based on the diabetes exchange diet.
1 oz of allowed protein, with 1 exchange of allowed carb, with 1 exchange of allowed milk, and 1 exchange of allowed fat.
1.
1/2 cup oatmeal (1 carb)
2 T unsweetened coconut (1 fat)
2-1/2 T whey protein mixed in with oatmeal (1 protein)
1 c 1% milk made into sugar- free hot chocolate (1 milk)
2.
1 slice whole wheat toast (1 carb)
1 T peanut butter (1 protein + 1 fat)
sugar- free jam (free)
1 c 1% milk made into sugar- free hot chocolate (1 milk)
3.
1/2 biscuit (1 carb)
1 oz Alton’s breakfast sausage (1 protein)
1/2 c evaporated milk made into sausage gravy (1 milk + 1 fat)
4.
pumpkin custard
2 egg (2 protein)
1-1/2 c canned pumpkin, 1 15 oz can (1-1/2 carb)
1-2/3 c evaporated milk, 1 can (4 milk)
16 pkts truvia or stevia
1/2 tsp salt
1-1/2 tsp cinnamon, 1/2 tsp nutmeg, ginger, allspice, cloves
Mix well, divide in half and pour into two small casseroles. Bake at 425 for 10 minutes, then 350 for 15-20 minutes or until knife inserted in center comes out clean. 1 casserole of pumpkin custard (1/2 recipe) is 1 protein, 3/4 carb, and 2 milk. On the day pumpkin custard is on the menu for breakfast, eliminate 1 milk exchange later in the day.
5.
1 egg omelet, with onions, peppers, and herbs (1 protein)
1/2 english muffin (1 carb)
1 tsp coconut butter (1 fat)
sugar free jam (free)
1 c 1% milk made into sugar- free hot chocolate (1 milk)
other ideas:
breakfast rice pudding (Broken link, active January 24, 2007)
crepes (Broken link, active January 24, 2007)
potato pancakes (Broken link, active January 24, 2007)
oatmeal brulee (Broken link, active January 24, 2007)
sweet potato pancakes (Broken link, active January 24, 2007)
parsley onion tortas (Broken link, active January 24, 2007)
spinach frittata (Broken link, active January 24, 2007)
breakfast potatoes (Broken link, active January 24, 2007)
crockpot hot cereal (Broken link, active January 24, 2007)
oatmeal (Broken link, active January 24, 2007)
